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Wear a hat and sunscreen, don't wait until you're thirsty to beat the heat this summer Those working, exercising or playing outdoors in the heat are at risk for heat-related injuries, ranging from heat cramps to heat exhaustion to heat stroke, which can be deadly. To help avoid heat illness and dehydration, the MCG Sports Medicine Center offers the following tips. Prevention Heat and humidity are a bad combination as humid air slows evaporation of sweat from your skin. Evaporation helps keep you cool on hot days. To help prevent heat illness, take the following precautions: Plan activities early or late in the day or decrease the intensity of the workout. Stay in the shade if possible. Wear lightweight and light-colored clothing, preferably clothing that helps wick away the sweat. Minimize the amount of cloth- ing that you wear. Wear a hat and sunscreen. Allow a few days to give your body time to get used to the heat prior to strenuous activity. People who are overweight or have other medical conditions should note that they are at high risk for dehydration and heat illness. They should consult their physician before starting any exercise program. Hydration The biggest mistake people make in the heat is not hydrating properly. Follow these guidelines before you work, exercise or play outside. Don't use thirst as your guide. If you wait to hydrate only when you are thirsty, it is too late. Water is good for general hydration. If you are exercising strenuously or for more than an hour, salt/carbohydrate-containing drinks such as Powerade or Gatorade are a better choice. Drink 16 to 20 ounces of fluid one to two hours prior to exercise to ensure you are properly hydrated before you go out into the heat. Take drink breaks every 20 minutes, especially if you are active for longer than one hour. Avoid alcohol and caffeine as they cause you to dehydrate more rapidly. Signs of Dehydration
Remember, heat illness can range from heat cramps to heat exhaustion to heat stroke. Heat stroke is dangerous and requires immediate medical attention. Help prevent a more serious problem by knowing the early warning signs: If you experience signs of dehydration, take yourself out of the heat immediately, cool down with a fan, and drink fluids to rehydrate. If you do not recover or have a more serious problem, seek medical attention immediately.
Many factors can contribute to heat illness. But taking the proper precautions and knowing the warning signs can help you stay safe in the heat.
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